WOD

Albany CrossFit – CrossFit CrossFit Metcon (Time) 3 Rounds: 8 Strict Pull-Ups 12 Shoot Throughs (Push-Up + Dip) 16 Front Rack Double Dumbbell Walking Lunges (50/35)
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Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Reps) 2:00 AMRAP x 4 12 Calorie Row 24 Double Unders Max Wall Balls (20/14) in the time remaining. REST 2:00
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Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP: 10 Toes to Bar 15 Russian Kettlebell Swings (70/50) 10 Shuttle Runs (50′) – Each shuttle run = 1 rep.
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Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP: 10 Toes to Bar 15 Russian Kettlebell Swings (70/53) 10 Shuttle Runs (50′) – Each shuttle run = 1 rep.
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 5 Rounds w. Partner: 20 Pull-Ups 30 Wall Balls (20/14) 1,000m Bike – Divide the work evenly between partners.
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